empowerment journals · weekly diy goal: create a do-it-yourself (diy) goal each week. this goal...

EMPOWERMENTJOURNALS

NAME

SCHOOL GRADE

It’s time to change the world — together.If not you, who? If not now, when?

10-WEEK SAMPLE (Learn more about the full 40-week journal at www.BelieveInYou.com)

EMPOWERMENT /noun/ The process of becoming stronger and more confident, especially in controlling one’s life and claiming one’s rights.

STUDENTS HAVE THE RIGHT TO…• live optimistically.• act on positive motivation.• live with respect for self and others.• communicate with a unique voice.• make choices about how to share their greatness.

WE BELIEVE IN YOUTHIS IS YOUR STORY

WHAT IS EMPOWERMENT?

SHARE YOUR GREATNESS

Believe In You

What is an empowerment journal?This journal will help you unlock your individual potential and empower your limitless capacity for self-improvement. Your talents, interests, and dreams are uniquely yours. The world needs you to develop your gifts and strive toward your goals with focused effort and unfailing willpower. We Believe In You.

On the pages of this journal, you will explore your feelings. You will begin to discover ways to use the power of emotions to change the world around you for the better. You will build a habit of positive communication with yourself and others. You will understand the importance of empathy and perspective as you work to develop strong relationships that will empower problem-solving and community-building. Your ability to set and achieve goals is untapped. The world is waiting for you to unlock your power. We Believe In You.

Your community needs you to believe in the power of your friends, teachers, and family members. Each one of them needs your positive encouragement. The entire world needs you to feel empowered and to reach toward your greatness. This work starts inside of you, but its power is multiplied through optimistic and constructive relationships.We Believe In You.

None of this will be easy. Greatness is never easy. You must let yourself make mistakes, learn from them, and appreciate the lessons they taught you. Living a fearless life is not realistic. However, living a courageous life allows you to face your fear and overcome it for the greater good. We Believe In You.

“Reach high, for the stars lie hidden in your soul.” – Langston Hughes

Weeks 1–5 Wellness Log: Physical Activity & NutritionTrack your wellness goals.

Daily Physical Activity: Check the box every day that you are active for 60 minutes or more. Physical activity will keep your body strong and your mind focused. It’s a tool for self-regulation and disease prevention.

Weekly Nutrition: Check the box each week that you reach your nutrition goal. That means that on most days, you avoid sugary drinks, and at most meals, you fill half of your plate with vegetables and fruits.

Week 1

Week 2 Week 3

Week 4

M: 60 minutesT: 60 minutesW: 60 minutesT: 60 minutesF: 60 minutesS: 60 minutesS: 60 minutes

Daily Physical Activity1/2 of my plate is fruits & veggiesNo sugary drinks

Weekly Nutrition Goal










Week 5




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Weekly DIY Goal

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Weekly DIY Goal

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Weekly DIY Goal________________________

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Weekly DIY Goal

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Weekly DIY Goal

Weekly DIY Goal: Create a Do-It-Yourself (DIY) Goal each week. This goal can be anything! Get 8 hours of sleep each night, learn a new song on an instrument, call your favorite aunt or uncle, develop a new skill. It can literally be anything that is productive and helps you become a better version of you. You can even stretch a goal from one week to the next. These short-term goals should be fun and rewarding.

Optimism is a decision to trust in the future.The future you are building can be reliable and dependable. The actions you take today will shape your future. There are things that you cannot control. However, you can control your optimism and your effort.

YES, OPTIMISM IS A CHOICE.

OPTIMISM AND TRUSTOptimism is hopefulness and confidence about the future.

It’s feeling good about what’s going to happen.Being optimistic is much easier when you focus on things that you can control.

“Learn to believe in yourself and the world will fall in line.”– Kevin Atlas

Trust is the firm belief that something or someone is reliable/dependable.It’s feeling safe to believe that you can depend on someone.

Your journal is a safe place for you to explore emotions and begin to trust yourself.

In the weeks ahead, you will explore trust and how it influences your behavior.You will establish positive and optimistic behavior patterns that will help you build trusting relationships. You will choose optimism and give effort that will fuel a positive future. Your optimism will be contagious, and others will be able to use your positive energy to fuel their own optimistic behaviors. You will trust yourself.

www.BelieveInYou.com

Monday: Emotional awareness – trust.

• Who is the most trustworthy person you know? What makes that person trustworthy?

Use the emotion square to think about trust. Trust is a good feeling that you get when you can rely on someone. It’s also a feeling that you get when you believe that something will turn out the way you want it to.

Trust is the foundation of a positive relationship. It’s important to be able to trust others. It’s also important for others to be able to trust you.

Use the box to the left to explore what trust means to you. Think about the why, when, what, and how of trust in your life.

TRUST

Why do I feel trust? When do I feel trust?

What does trust feel like? How is trust helpful?

Tuesday: In my life.

• Optimism is trusting in a positive future. What are you optimistic about?

Wednesday: Let’s think about optimism.

Thursday: The optimism -> effort -> success loop.

• Each Friday, you will use this space to express gratitude. Think of someone you trust and write a short note of gratitude that you could share with them via text or direct message. (You don’t have to share this message after you write it — but if you do, you’ll be glad you did.)

> Optimism fuels effort.> Effort fuels success.> Success fuels optimism. Optimism fuels our effort and helps drive our success.

That’s the optimism, effort, success loop.

• What is one goal in your life that you’ve put maximum effort toward achieving?

• Write about why you dedicated so much of your energy and effort toward that one thing.

Gratitude Friday.

• Think about the past week. How has trust influenced your behavior?

Saturday/Sunday: Weekly reflection.

OptimismEffort

Success

Monday: Emotional awareness – enthusiasm.

• Who is the most enthusiastic person you know? What makes that person enthusiastic?

Use the emotion square to think about enthusiasm. Enthusiasm is an important feeling that you get when you are excited about a goal and are motivated to work toward that goal.

It’s often easy to feel enthusiasm at the beginning of a project, but it’s a challenge to maintain enthusiasm over a long stretch of time. However, keeping the feeling of enthusiasm strong is a big part of success.

Use the box to the left to write some ideas about what enthusiasm means to you. Think about the why, when, what, and how of enthusiasm in your life.


• Optimism and enthusiasm usually go hand in hand. You can see enthusiasm in optimistic effort. Describe what optimistic effort looks and sounds like.

Wednesday: Enthusiasm helps optimism come alive!

ENTHUSIASM

Why do I feel enthusiastic? When do I feel enthusiastic?

What does enthusiasm feel like? How is enthusiasm helpful?

Thursday: Positive self-talk fuels enthusiasm.

• Each Friday, you will use this space to express gratitude. Think of someone in your life that demonstrates enthusiasm. Write a short note of gratitude to share with that person via text or direct message. (Share this message — you’ll be glad you did.)

Gratitude Friday.

• Think about the past week. How has enthusiasm influenced your behavior?


> The words you say to yourself matter.Positive self-talk can be the difference between feeling discouraged and enthusiastic.

• Use the talk-bubble to write in as many positive self-talk phrases as you can. Later, when you feel a little hint of discouragement, use one of these phrases to re-establish your enthusiasm.

SELF-TALK 101

Monday: Emotional awareness – encouragement.

• Think about the last time you said or did something to encourage a friend or family member. How did offering that encouragement make you feel? How did it make the person you were encouraging feel?

Use the emotion square to think about feeling encouraged.Feeling encouraged is a positive emotion that you get when you believe things are going your way and you want to continue making progress.

The people you trust can give you encouragement to boost your energy and enthusiasm. You can give people you love encouragement when they feel tired or disappointed.

Use the box to the left to write ideas about what feeling encouraged means to you. Think about the why, when, what, and how of encouragement in your life.


• List 2 people you know who could use some encouragement right now. Next to their names, list at least 2 things you could say or do to give them encouragement.

Wednesday: Everyone needs encouragement.

ENCOURAGEMENT

Why do I feel encouraged? When do I feel encouraged?

What does encouragement feel like? How is encouragement helpful?

Thursday: Practicing encouragement.

• Each Friday, you will use this space to express gratitude. Think of someone in your life that has encouraged you. Write a short note of gratitude to share with them via text or direct message. (You don’t have to share this message after you write it — but if you do, you’ll be glad you did.)

Gratitude Friday.

• Think about the past week. How has encouragement influenced your behavior or the behavior of someone you know?


When we start to intentionally offer people encouragement, it may feel awkward.Like with all skills, supporting others takes practice.• Use today’s journal space to write as many

encouraging sentences as you can. Pretend you’re talking with a friend who needs your help. What can you say to re-energize and encourage their personal progress?

Write it down...

Monday: Emotional awareness – fear.

• Think about someone you know who felt fear and demonstrated courage. How did they overcome their fear and act courageously?

Use the emotion square to think about fear.We don’t think of fear as a positive emotion. However, it’s meant to keep us safe from danger. Fear is also useful when it tells us to ask others for help. But asking for help can be difficult.

Fear also helps us demonstrate courage. People who act with courage feel fear, but they do what’s right, even if they are fearful. If you’re afraid to ask for help when you need it, use courage to find a person who will support you.

Use the box to the left to write some ideas about what feeling fear means to you. Think about the why, when, what, and how of fear in your life.


• List at least 3 times in your life when you felt fear, but that feeling of fear kept you safe from harm.

Wednesday: Think about it.

FEAR

Why do I feel fear? When do I feel fear?

What does fear feel like? How is fear helpful?

Thursday: Courage and the fear of missing out.

• Each Friday, you will use this space to express gratitude. Think of someone in your life that has helped you overcome fear. Write a short note of gratitude to share with them via text or direct message. (You don’t have to share this message after you write it — but if you do, you’ll be glad you did.)

Gratitude Friday.

• Think about the past week. How has fear influenced your behavior or the behavior of someone you know?


Sometimes it’s in our best interest to resist pressure and remove ourselves from potentially dangerous situations, even if we may miss out on something with our friends.• Use this space to practice an exit strategy to use when you

feel pressured to do something that you don’t want to do.

It’s a real thing...

Think of S.A.F.E. words:• Strong: Be firm. Don’t let pressure change your mind.• Actions: Remove yourself from the pressure. You might

have to physically get up and leave a conversation.• Follow Through: Once you create a way out of the situation,

follow through with your plan.• Empower: Others may feel the same way you do. Support

and empower them to resist negative pressure.

The fear of missing out (FOMO) is a real thing that everyone feels at some point.

Monday: Emotional awareness – motivation.

• What motivates you? Is there a song, a movie, or a book that provides you with motivation every time it touches your life? Write down 3 people or things that have given you motivation through the years. How did they motivate you?

Use the emotion square to think about motivation.Motivation is a positive feeling that gives us an energy boost when we’re working toward a goal. Enthusiasm and encouragement help to fuel motivation. Fear can work against motivation.

Sometimes you need to be motivated to do work that you would rather not do, like cleaning your home or taking out the trash. It can be helpful to think about how your work is helping others.

Use the box to the left to write some ideas about what feeling motivated means to you. Think about the why, when, what, and how of motivation in your life.


• List 3 things that you’re motivated to accomplish in the next 12 months. Then, use 3 words for each list item that describe why you’re motivated to accomplish those things.


MOTIVATION

Why do I feel motivated? When do I feel motivated?

What does motivation feel like? How is motivation helpful?

Thursday: Motivation to climb a mountain.

• Each Friday, you will use this space to express gratitude. Think of someone in your life that has helped you stay motivated. Write a short note of gratitude to share with them via text or direct message. (You don’t have to share this message after you write it — but if you do, you’ll be glad you did.)

Gratitude Friday.

• Think about the past week. How has motivation influenced your behavior or the behavior of someone you know?

Saturday/Sunday: Weekly Reflection.

Obstacles are a part of life. The sum of your motivation plus courage plus determination equals your grit.

The art of getting over it...

Think of a time in your life when you demonstrated grit and overcame an obstacle (big or small).

• Use the concept map to help you describe your personal formula for demonstrating grit.

M+C+D=GRIT

What was the obstacle that you overcame?

What gave you courage?

What was your motivation for overcoming the obstacle?

How did you demonstrate

determination?

Weeks 6–10 Wellness Log: Physical Activity & NutritionTrack your wellness goals.

Daily Physical Activity: Check the box every day that you are active for 60 minutes or more. Physical activity will keep your body strong and your mind focused. It’s a tool for self-regulation and disease prevention.

Weekly Nutrition: Check the box each week that you reach your nutrition goal. That means that on most days, you avoid sugary drinks, and at most meals, you fill half of your plate with vegetables and fruits.

Week 6

Week 7 Week 8

Week 9













Week 10




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Weekly DIY Goal

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Weekly DIY Goal

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Weekly DIY Goal________________________

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Weekly DIY Goal

Weekly DIY Goal: Create a Do-It-Yourself (DIY) Goal each week. This goal can be anything! Get 8 hours of sleep each night, learn a new song on an instrument, call your favorite aunt or uncle, develop a new skill. It can literally be anything that is productive and helps you become a better version of you. You can even stretch a goal from one week to the next. These short-term goals should be fun and rewarding.


Reaching a goal requires focus and effort.

Research shows that writing down your goals makes you more likely to achieve your goals.

This includes creating an action plan and a system to hold yourself accountable for achieving your goals.

GREAT GOALS AND PURPOSEFUL PRACTICE

“You are a light. You are the light. Never let anyone — any person or any force — dampen, dim or diminish your light.” – John Lewis

Action Plan /noun/A formal sequence of steps that guide you toward a goal.

Accountability /noun/The fact and understanding that you are responsible for something.You alone are accountable for your effort and focus.

A goal is the object of purposeful effort.It is the destination of a journey.

Weeks 6–10: GREAT GOAL WORKSHEET

G Goal’s NameDescribe your goal in 5 words or less. Congratulations! This simple statement is your goal’s name.

R Reason for Your GoalEvery GREAT goal has a “why” that gives it purpose and direction.

E Efforts RequiredHow will you achieve the goal? List 4 steps you will take today, tomorrow, next week, and beyond.

A Accountability PartnerTelling someone about your goal makes it real. List the people you will share your goal with.

T Timeline for Your GoalToday is your starting point. Set a finish line and place your efforts in order on the timeline.

It’s time to set a GREAT goal! People who do great things are people who set goals and then work toward achieving those goals. Every 5 weeks you will use a GREAT goal worksheet to set and work toward a goal.Some goals will take longer than 5 weeks to achieve. That’s okay! If you need more time, use the next GREAT goal worksheet to update your efforts and timeline. Let’s get started!

>Today... >Tomorrow...

>Next Week... >Beyond Next Week...

Today Tomorrow Next Week Beyond Finish LineDate: Date: Date: Date: Date:Effort: Effort: Effort: Effort: Effort:

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DOODLE PAGE

Doodling is scientifically shown to be awesome for you.Use this space for doodle therapy (LOL).

Monday: Making the connections to trust.

• Who is the most trustworthy person you know? What makes that person trustworthy?


• Sometimes in life, we have to have confidence in our own behavior. In a time of challenge, what specific positive behaviors do you know you will demonstrate?

Wednesday: I can trust myself.

TRUST CONFIDENCEBEHAVIOR

People build (and destroy) trust through behaviors and words.

Consistent behaviors help to build trust with the people around you.

When people see consistent behaviors, they gain confidence and trust.

Trust is confidence that someone or something will behave in a way that is safe and beneficial.Write about a person you have confidence in because of their consistent behaviors.

(Describe some of the behaviors that helped build your trust.)

Thursday: Purposeful practice: trust.

• Each Friday, you will use this space to express gratitude. What behaviors have you demonstrated this year that are helping you be successful? Amazing! Now, write a thank you note to yourself for being trustworthy and reliable.

Gratitude Friday.

• Think about the past week. What have you learned about trust?


SET EXPECTATIONSFOR YOURSELF

TAKE RESPONSIBILITY FOR YOURSELF

BE PATIENTWITH YOURSELF & OTHERS

“I will complete daily school assignments.”

“I will list my assignments and

mark them done when complete.”

“I will ask my teachers for help when I need it.”

Look at the example statements in the circles above.In the space below, create your own statements of trust that will help you purposefully practice trustworthy behaviors.

Monday: Making the connections to enthusiasm.

• Reflect on what you wrote yesterday about your enthusiasm. What subjects in school can help you build your knowledge and skill, and drive your interest and enjoyment?


• Describe a time when a family member or friend enthusiastically shared an interest with you. How did their enthusiasm make you feel? Why did it make you feel that way?

Wednesday: My enthusiastic people.

ENTHUSIASM ENJOYMENTINTEREST

Enthusiasm is an intense positive emotion that people can clearly recognize in others.

You are enthusiastic about things that interest you.

Your interest and enjoyment create positive energy. That energy is called enthusiasm!

Enthusiasm is contagious. Your interest and enjoyment can help others find their own enthusiasm!Write about something that you’re enthusiastic about — it can be anything that helps you share your greatness.

Thursday: Growth mindset is fueled by enthusiasm.

• Each Friday, you will use this space to express gratitude. Think of someone in your life that has helped you find your interest and enthusiasm. Write a short note of gratitude to share with that person via text or direct message. (Now share — you’ll be glad you did.)

Gratitude Friday.

• Think about the past week. What have you learned about growth mindset? Hint: Look up at the step diagram above.


TrustInterest

EnthusiasmEffort

Improvement

Trust that you can and will improve.

Find something good that you are interested in.

Let your enthusiasm shine on the world.

Don’t give up when things are not easy.

Know that you can and will continue to improve.

Reflect on your GREAT goal. Why did you set that goal? What is interesting to you about it?

As you work toward your goal, how have you expressed and experienced enthusiasm?

Monday: Making the connections to encouragement.

• Every person has a unique voice that can be shared with the world. But sometimes young people don’t believe in themselves, and their unique greatness goes unshared. Write about a friend or family member who has unique greatness that you want to encourage.

Tuesday: Unique greatness.

• What is 1 thing about you that is uniquely great? How are you sharing that greatness with the world? If you’re not, how can you start believing in yourself and sharing?

Wednesday: Everyone needs encouragement.

ENCOURAGEMENT SELF-CONFIDENCECOMMUNICATION

Find opportunities to give people encouragement.

Use positive communication to build people up.

See the difference that your encouragement can make.

Let’s plan to encourage others by thinking of positive words to say that will help build their self-confidence.Write 2 or 3 encouraging statements below that can be used to help build up a classmate.

Thursday: Practicing encouragement.

• Each Friday, you will use this space to express gratitude. Some of the unique things about you have been given to you by your family, friends, or community. They are traditions, beliefs, or special cultural practices and skills. Use the space here to write about 1 of those unique gifts.

Gratitude Friday.

• Think about the past week. What have you learned about encouragement?


RECOGNIZEUNIQUE GREATNESS

ENCOURAGEPEOPLE TO SHARE

CELEBRATETHE POSITIVE IMPACT OF

UNIQUE GREATNESS“I will actively look for the unique good in

others.”

“I will demonstrate the courage to encourage

others.”“I will show appreciation for the contributions of

others.”

Who will you encourage and celebrate?Your acts of encouragement can be simple, but meaningful. Choose a person to encourage and celebrate.

Use the space below to plan 2 simple ways that you’ll encourage their unique contributions, and write1 statement of celebration that you can say to them when the time is right.

Monday: Making the connections to fear.

• What is the largest act of courage you’ve taken in your life? Write about how it shaped who you are today.


• In today’s world, positive communication is often an act of courage. Using your words and talents for the protection or benefit of others is a committed action that shows your courage. Write about a time when you demonstrated courage through positive communication.


FEAR COURAGECOMMITTED ACTION

Danger and stress create fear and anxiety. Fear is immediate. Anxiety stays with us over time.

The first step in showing your courage is taking committed and constructive action.

Courage is like a muscle. The more you use it, the stronger it gets. Use it or lose it.

Courage is the willingness to make a decision and then live face-to-face with the outcome of that decision.Repeat that process every day. Without courage, your greatness, compassion, integrity, and

confidence cannot exist. Even small acts of courage help build our ability to take committed action.What is the smallest act of courage you’ve taken this school year? Write about why it was important.

Thursday: Practicing courage.

• It’s really hard to be courageous alone. Think about a person in your life who helps you feel brave when you need to be. Write a short note of gratitude to share with them via text or direct message. (Now share — you’ll be glad you did.)

Gratitude Friday.

• Think about the past week. What have you learned about fear and courage?


FEARSELF-DOUBT

COURAGEOUS ACTIONWITH POSITIVE INTENT

REPEATBUILD CONFIDENCE IN ALL THAT YOU HAVE TO GIVE“I will not turn away

from my fear.”“I will take positive

action to improve my world.”

“I will live each day with courage.”

It can be small or big. It can be public or private. But no matter what it is, taking a courageous action every day will help you build confidence and develop your courage. Write about a courageous action that you will take today.

Monday: Making the connections to motivation.

• Write down 1 thing in your life that you’ve achieved and that you are proud of. Now, write about what motivated your effort toward that achievement.


• Think about your family and friends. Who in your life demonstrates strong motivation?• What do you think motivates that person?


MOTIVATION ACHIEVEMENTEFFORT

Motivation is the desire to do something. The stronger your motivation, the harder you’ll work.

Effort is a result of motivation. The reason you are motivated directly impacts your effort.

Nothing is achieved without effort — therefore, nothing is achieved without motivation.

What motivates you? What is inside of you that drives your effort toward achievement?Think about the things you’re interested in and write about what motivates you.

Thursday: Motivating Your Potential

• Each Friday, you will use this space to express gratitude. Let’s be grateful for the things that we enjoy. Make a list of things you enjoy by writing: “I am grateful for (name your interest).” For example, “I am grateful for math and engineering,” or “I am grateful for music and my guitar.”

Gratitude Friday.

• Think about the past week. What have you learned about motivation?


YOUR INTERESTSSTUFF YOU LIKE TO DO

INTRINSIC MOTIVATION PERSONAL ENJOYMENT

YOUR POTENTIALUNLOCKED BY MOTIVATION

“My interests can help make the world better a

better place.”

“I want to work hard because I enjoy the

effort.”

“I am getting better every day that I put in the effort

to improve.”

The greatest (athletes, artists, engineers, teachers, etc.) were once toddlers learning how to walk.Discovering your potential is a process that times time, effort, trial, and error.

You will make mistakes — that’s how people learn. Think about something you’ve learned through trial and error.Write about the mistakes you made and how they helped you learn and get better.


Our emotions are there to keep us safe and help us heal.

When skin is broken, it’s best to clean it right away, and then keep it clean.

When we feel an emotional cut, clean it by finding support, expressing gratitude, and focusing efforts on positive interests.

HEAL AND EMBRACE YOUR POTENTIAL

“Never be limited by other people’s limited imaginations.” – Dr. Mae Jemison

Heal /verb/To restore and make free from injury. To become healthy again.

Potential /noun/The quality or ability to improve and become better over time.

Every person experiences hurt and disappointment.Every person has the potential to heal.

Weeks 11–15: GREAT GOAL WORKSHEET

G Goal’s NameDescribe your goal in 5 words or less. Congratulations! This simple statement is your goal’s name.

R Reason for Your GoalEvery GREAT goal has a “why” that gives it purpose and direction.

E Efforts RequiredHow will you achieve the goal? List 4 steps you will take today, tomorrow, next week, and beyond.

A Accountability PartnerTelling someone about your goal makes it real. List the people you will share your goal with.

T Timeline for Your GoalToday is your starting point. Set a finish line and place your efforts in order on the timeline.

It’s time to set a new GREAT goal! People who do great things are people who set goals and then work toward achieving those goals. If you’re still working toward your last GREAT goal, that’s okay. Use this page to revisit your goal and update any information that you need to update.If you are ready for a new GREAT goal, don’t forget to celebrate the achievement of your last goal!

>Today... >Tomorrow...

>Next Week... >Beyond Next Week...

Today Tomorrow Next Week Beyond Finish LineDate: Date: Date: Date: Date:Effort: Effort: Effort: Effort: Effort:

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ABOUT VARSITY BRANDS

The core mission of VARSITY BRANDS is to elevate student experience in SPORT, SPIRIT & ACHIEVEMENT. We are a company built upon the shared dreams and goals of our people.

The employees of VARSITY BRANDS are mothers, fathers, aunts, uncles, grandparents, sisters, brothers, daughters, and sons. Within our own families and communities, we have very high aspirations for our nation’s students, and extreme optimism that this generation will build a brighter future.

To that end — we must do our part. As a corporate partner to schools, we strive each and every day to empower students with the confidence and skills they need to change our world for the better.

The BELIEVE IN YOU empowerment journals, video series, and national school tour are expressions of our collective hopes and dreams. We need you to GO BE GREAT every day. We BELIEVE IN YOU.

For more information about the social and emotional learning work of VARSITY BRANDS please visit BELIEVEINYOU.COM.

empowerment journals · weekly diy goal: create a do-it-yourself (diy) goal each week. this goal...

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